Category: Articles

Protein

Amino Acids are the building blocks of protein. There are 20 different amino acid. To make proteins, they are joined in arrangements of a few dozen to hundreds called polypeptides. Nonessential amino acids are made (synthesized) by the human body and essential amino acids are not made by the body but must be obtained through the diet

Protein quality: How well a protein supplies amino acids proportionate to the body’s needs. High quality proteins supply the body with all 9 essential amino acids. Complementary proteins are lower-quality proteins that can, in combination over the course of the day, supply all 9 essential amino acids.

Recommendations

Recommended protein for sedentary, non-active adults: 0.36g/pound of body weight per day. A 150lb person should consume at least 54g of protein daily

My recommendation of daily protein intake for an active individual is 1.0g/pound of body weight or up to 1.5g/pound if dieting. A 150lb person should consume around 150g of protein, with at least 65% of the protein coming from high-quality sources

The best way to meet protein recommendations: protein should be divided equally across 4-5 meals daily separated by 4-6 hours each. Each meal should contain30-45g of protein and 3-4g of leucine. Consumption of a leucine or amino acid supplement in between meals is recommended as well.